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5 Day Breakfast MenuAll recipes can be prepared in less than 5 minutes!Day 1: Peaches & “Cream” WafflesDay 2: Southwest ScrambleDay 3: Very Berry SmoothieDay 4: PB&B WafflewichDay 5: Minute Oatmeal MuffinCopyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

Peaches & “Cream” WafflesServes 1Ingredients2 whole grain waffles, frozen½ cup reduced-fat ricotta cheese1 small peach, slicedDirections1. Place frozen waffles in a toaster on low heat setting (feel free to make homemade wholewheat waffles if you like!) until heated through.2. Top with ricotta cheese and fresh sliced peaches.Note: You can substitute any fresh fruit you have on hand for the peaches.Nutrition Information per Serving: Calories: 350, Total Fat: 11gm, Saturated Fat: 4gm, Trans Fat: 0gm,Cholesterol: 30mg, Carbs: 46gm, Fiber: 5gm, Protein: 16gm, Sodium: 530mgCopyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

Southwest ScrambleRecipe Adapted from: Martha Stewart LivingServes 1Ingredients2 eggs2 Tbsp milk¼ tsp cayenne pepper⅛ tsp saltPepper, to taste2 Tbsp chopped bell peppers (any color)Directions1. In a microwave-safe ramekin, cup, mug or bowl, beat eggs with milk, cayenne pepper,salt and pepper.2. Stir in chopped bell peppers.3. Microwave, uncovered, for 45 seconds. Stir with a fork.4. Continue cooking until eggs are almost set, about 45 seconds more.Serving Suggestion: For a more complete meal, serve with ½ cup fresh fruit and 1-2 slices ofwhole wheat toast.Note: If you’re watching your fat and cholesterol intake, substitute egg whites or egg substitutefor the whole eggs (1 large egg 2 large egg whites ¼ cup egg substitute).Nutrition Information per Serving: Calories: 160, Total Fat: 10gm, Saturated Fat: 3gm, Trans Fat: 0gm,Cholesterol: 375 mg, Carbs: 3gm, Fiber: 0gm, Protein: 14 gm, Sodium: 450 mgCopyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

Very Berry SmoothieMakes 2 ServingsIngredients2 large handfuls (2 – 3 cups) baby spinach* (Detox vegetable)1 cup blueberries* – fresh or frozen (Detox fruit)1 cup blackberries – fresh or frozen (Detox fruit)1 cup raspberries – fresh or frozen (Detox fruit)¼ cup unsweetened pineapple tidbits – fresh or frozen (Detox fruit)6 – 8 pitted cherries – fresh or frozen (Detox fruit)1 pitted date½ banana¼ - ½ cup water or 4 – 6 ice cubes2 – 3 scoops whey protein isolate or 100% pea protein powder(48 gm total protein) – (Detox amino acids)Directions1. Place spinach in bottom of blender container.2. Layer all fruits on top of spinach.3. Add water or ice and blend until smooth (1 – 3 minutes depending on your blender.) **4. Add protein powder and blend for 1 more minute until smooth.Nutrition Information per Serving: Calories: 282, Total Fat: 1gm, Saturated Fat: 0gm, Trans Fat: 0gm,Cholesterol: 0mg, Carbs: 47gm, Fiber: 11gm, Protein: 27gm, Sodium: 46-300mg (varies between proteinpowder brands)* Buy organic when possible.** If using frozen fruit, add water. If using fresh fruit, add ice cubes. Both will provide a frozen-typesmoothie. If you prefer a non-frozen smoothie, use water.Copyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

PB & B WafflewichServes 1Ingredients2 whole grain waffles, frozen1 small banana, sliced1 Tbsp peanut butterDirections1. Place frozen waffles in a toaster on low heat setting (feel free to make homemade wholewheat waffles if you like!) until heated through.2. Spread peanut butter on evenly on both waffles.3. Top one waffle with sliced banana. Place other waffle on top to create a sandwich.Note: You can substitute any nut butter for the peanut butter.Nutrition Information per Serving: Calories: 370, Total Fat: 14gm, Saturated Fat: 2gm, Trans Fat: 0gm,Cholesterol: 0mg, Carbs: 55gm, Fiber: 7gm, Protein: 10gm, Sodium: 420mgCopyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

Minute Oatmeal MuffinsRecipe from: BlogilatesServes 1Ingredients1 egg1 Tbsp milk1 tsp brown sugar¼ cup oats, dry¾ cup blueberries, dividedCinnamon, optionalDirections1. Beat egg with milk in a microwave safe coffee mug.2. Stir in brown sugar and, if desired, cinnamon.3. Add oats and stir well. Fold in ¼ cup blueberries.4. Place in microwave for 1 minute. Watch carefully!! It could overflow.5. If the muffin top does not look firm, place back in microwave in 30 second intervals untiltop is firm.6. Flip mug upside down onto a plate. Serve with ½ cup blueberries (or any other berriesyou have on hand).Serving Suggestion: Enjoy with 4 oz of vanilla Greek yogurt for an added boost of protein.Note: The milk is added to help make the muffin a little moist. You can omit the milk if youprefer a drier muffin.Nutrition Information per Serving: Calories: 230, Total Fat: 7gm, Saturated Fat: 2gm, Trans Fat: 0gm,Cholesterol: 185 mg, Carbs: 34gm, Fiber: 5gm, Protein: 10 gm, Sodium: 80 mgNutrition Information per Serving (with yogurt): Calories: 310, Total Fat: 7gm, Saturated Fat: 2gm,Trans Fat: 0gm, Cholesterol: 185 mg, Carbs: 42gm, Fiber: 5gm, Protein: 21 gm, Sodium: 130 mgCopyright 2013, SAS Institute Inc., Cary, NC, USA.All Rights Reserved.

5 Day Breakfast Menu All recipes can be prepared in less than 5 minutes! Day 1: Peaches & "Cream . 1 cup raspberries - fresh or frozen (Detox fruit) ¼ cup unsweetened pineapple tidbits - fresh or frozen (Detox fruit) . Fiber: 5gm, Protein: 10 gm, Sodium: 80 mg Nutrition Information per Serving Calories: 310, Total Fat: 7gm, Saturated .